By | April 27th, 2017|Beach Body, Wods|

Body Work: Full Body Deadlift: 5 x 3-5 Rest as needed Landmine Circuit Landmine Single arm shoulder press: 3 x 8-10 Rest 45 Seconds Landmine single leg RDL: 3 x 8-10 each leg Rest 45 Seconds Landmine rows: 3 x 8-10 each arm Rest 45 seconds Landmine lunges: 3 x 8-10 each leg Rest as [...]

By | April 27th, 2017|Beach Body, Wods|

Body Work: Shoulders/ABS/Arms AB Circuit Side plank 30 Seconds each side DB side bends x 20 each side Cable wood chops x 20 each side Barbell rotations x 10 each side Rest as needed between each Machine shoulder or barbell shoulder press: 3 x 8-10 Rest as needed Dumbbell lateral raises: 3 x 8-10 Rest [...]

By | April 25th, 2017|Beach Body, Wods|

Conditioning: Running 100 Meters, build up (slow jog, build up to 80%) 100 Meter “float” (maintain 80% effort) 200 Meters fast (90% or above effort) (Total 400 Meters each set) X 8 Sets Rest 3:00 Between sets Core Work:  4 Sets 20 GHD Sit up  1 Min Plank

By | April 25th, 2017|Beach Body, Wods|

Body Work: 1) Leg press or barbell squat: 3 x 3-5 Rest as needed 2) Weighted lunges: 3 x 8-10 each leg Rest 60 Seconds 3) Box jump: 3 x 10 Rest as needed 4) Sled sprint: 3 x 30 Meters Rest 60-90 Seconds 5) GHD raises or leg curls: 3 x 8-10 each leg (slow [...]

By | April 24th, 2017|Beach Body, Wods|

Body Work: Push/Pull 1) Incline Machine or Barbell Press: 3 x 8-10 Rest as needed 2) High Row Pull Down: 3 x 8-10 Rest as needed 3) Dumbbell Incline press: 3 x 8-10 Rest as needed 4) Dumbbell incline rows: 3 x 8-10 Rest as needed 5) Push-ups: 3 x burnout Rest 60-90 Seconds 6) Pull-ups: [...]

By | April 19th, 2017|Beach Body, Wods|

Body Work: Full Body GHD back extensions: 3 x 12-15 Heavy Ball/bag carry (hug): 3 x 200 ft Rest as needed Sled hand over hand pull: 3 x 100ft Sled push: 3 x 100 ft Rest as needed Push-ups on KB: 3 x 12-15 Kettlebell Swing: 3 x 12-15 (use heavy KBs for this) Rest [...]

By | April 19th, 2017|Beach Body, Wods|

Body Work: Shoulders/Arms Dumbbell Z press: 4 x 5-8 Rest as needed Dumbbell bicep curl: 3 x 8-10 Palm up DB front raises: 3 x 8-10 DB shrugs: 3 x 10-15 Rest as needed DB bent over reverse flys: 3 x 8-10 DB tricep kickbacks: 3 x 8-10 Rest as needeed Seated shrugs: 3 x [...]